Phase: Base 3
External resistance exercises moderae to high reps (8-12)
Lower leg strengthening
Predominantly free weights, gradually reduce body wgt and phy ball exercises
Exercises	Wed	Wed	Wed	Exercises	Fri	Fri	Fri
Date				Date
Dynamic warm up				Dynamic warm up
Notes: Squats and RDLs need to be done as the exercise of the workout. Perform Super 8 Shoulder Series after all other upper body exercises. The rest of the exercises can be done in any order.				Notes: Snatch pull thigh needs to be done as the first exercise. Perfrom Leg Press and 1 leg squats in the same order each workout.
Rest 1 -1.5 minutes between sets				Rest 1 -1.5 minutes between sets
Bar Squats	^H	^H	^MH	Snatch Pull Thigh Photo 1: Start Position Photo 2: End Position	^10
	^8				^10
	^8
	^8				^10
Romanian Deadlift	^8		^8	Leg Press Photo 1: Start Position Photo 2: Extension	^10
	^8		^8		^10
Inclined Dips Pair w/wghted Phy Ball crunch 2x20	^8			Bench Press pair w/Ball routine 2x40	^8
	^8				^8
Lat Pulldown or Pull ups pair w/reverse Hypers 2x10 Photo 1: Start Position Photo 2: End Position	^8			One Leg squats (no ab - rest 1' b/w sets, recovery Position Photo Position Photo
	^8				^8
DB Explosive Step ups pair w/leg raises 2x15 Position Photo	^BW	^DB	^DB		^8
	^10			Dumbell Pullover pair w/straight basket hangs Position Photo Position Photo	^8
	^10				^8
Hip Flexion pair w/ Med Ball Walking Lunge 2x8 Photo 1: Start Position Photo 2: End Position	^upright row	^upright row	^rear raise	Triple Threat pair w/plate crunches 2x20	^8,8,8
	^10				^8,8,8
	^10			Partner Dorsal Flexion partner=2x6-8 machine=2x10 pair w/Phy Ball Hip Touches Position Photo Position Photo
Super 8 Shoulder Series Photo Part 1 Photo Part 2	^1x10
Flex Band Routine Click here for Full Routine				Flex Band Routine Click here for Full Routine
Upper Body Stretch, stick				Upper Body Stretch, stick